Meal Planning with Alkaline and Acidic Foods

Karen Urbanek

President International Institute of Holistic and Health Education

Understanding pH: YOUR ROADMAP for LIFE!

FOR MORE INFORMATION, PLEASE VISIT I2H2E.COM

YOU MAY BE SURPRISED TO LEARN THAT FAST, CONVENIENT FOOD IS NOT FUEL AT ALL.

We live in a very hectic world!

E = EMPTYEmpty calories, Empty flavors, Empty nutrients, Empty energy and EMPTY OF LIFE!

F = FULLFull of nutrients, Full of flavors, Full of energy and FULL OF LIFE!

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I, for one, am amazed at how many things take up our time. Many activities keep us away from home during the day (work, outings, school) and there is an endless array that keeps us out at night (sports, scholastic clubs, concerts, community events, church). Because of the exciting lives we lead, the vast majority of people living in America are running on empty most of the time. Their fuel is often jam packed with convenience, and that is the number one reason their energy level is on E.

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The first thing to tell you is that our family started right where you are now. The “You are Here” X on the map! We just happened to start thisjourney many years ago. We’ve driven down the road, over the hills, and have very FULL tanks! We have more energy now than we usually knowwhat to do with…and our engines are squeaky clean!

THE MAP: This was the part of the trip that took the longest…searching for the right direction! Years were dedicated to finding the map to our family’s health. Heck, there are no MapQuest features out there when it comes to diet and how the body works….just LOTS of travel agents! And with ten children we were not in a position to afford a travel agent so…we hiked! And guess what…we learned more than we ever could have had we just hopped on a plane. This gleaned knowledge is what we share with you. We have omitted the dead end roads, and have made this trip a true vacation. Just wait until you arrive at The Healthy Vital Life!

THE DESTINATION: A few feelings from those arriving at The Healthy Vital Life: “WOW! Heaven! ENERGETIC, Happy, Smart, Feeling Fit, Better Prepared, Inspired to Accomplish Goals, Ambitious, Visionary, Positive, Strong Emotions, Passionate, Sexy, and one raw foodist told us he felt he had…SUPER POWERS!” Heck, I AGREE! You do feel stronger, more passionate, better looking and you think more clearly! Yes, you may feel you can FLY!!!!!! (Although the author does not suggest trying this at home…)

11,000 people are told they have cancer or diabetes

ENERGY is abundant!

Great Libido!

288 people die from taking medications as prescribed

1,872 people are admitted to the hospital for prescription drug side effects

3,000 people have a heart attack (2,000 of them die)

1,200 people die from medical malpractice

1,500 people die from cancer

No illness or dis-ease

Life is very fulfilling

720 people die from diabetes

FACTS OF LIVING ON EMPTY, DIRTY FUEL:

FACTS OF LIVING ON FULL, CLEAN FUEL:

Every 24 hours in America...

Always enough fuel for an adventure

Clean & healthy colons

Nothing stands in the way

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20% ACID-PRODUCING FOODS Acidic foods force the body to borrow minerals—including calcium, sodium, potassium and magnesium—from vital organs and bones to buffer (neutralize) the acids. These acids may be removed from a very well hydrated body, but most times they are stored away in fat cells, to hide them from the body. Our bodies are smart. It knows these toxins will kill it! Other acidic ingredients such as food colorings and food additives cause the body to create cholesterol to conceal the toxic acids from the body.

TIME TO CHANGE your fuel grade?!80% ALKALINE-PRODUCING FOODSThis is the ULTIMATE, PREMIUM GRADE fuel for your body! Alkaline foods offer a vast array of health benefits. Essential amino acid chains, enzymes, minerals, vitamins, and phytonutrients all abundant in alkaline foods enrich and promote a healthy intestinal environment and a healthy colon.

SIDE EFFECTSACIDIC DIET – Cardiovascular damage, constriction of blood vessels, reduction of oxygen, weight gain, obesity, diabetes, bladder and kidney conditions, kidney stones, immune deficiency, arthritic and rheumatic diseases, acceleration of free radical damage, cancerous mutations, hormone concerns, premature aging, osteoporosis, weak, brittle bones, hip fractures and bone spurs, joint pain, aching muscles and lactic acid buildup, low energy and chronic fatigue, slow digestion and elimination, and last on this list but definitely not the least, yeast/fungal overgrowth—Candida. Acidic foods = MAJOR VEHICLE TROUBLE and ROAD RAGE!

SIDE EFFECTSALKALINE DIET –

NONE! ALKALINE FOODS = SMOOTH RIDE!

pH CHARTFOOD CATEGORY

SWEETENERS

FRUITS

BEANS, VEGETABLES,

LEGUMES

NUTS AND SEEDS

OILS

GRAINS AND CEREALS

MEATS AND FISH

EGGS AND DAIRY

BEVERAGES

Karen Urbanek PresidentInternational Institute of Holistic and Health Education

20% OF YOUR DIET

LOW ACID ACIDIC MOST ACIDIC

White & Brown Sugar, NutraSweet, Equal, Aspartame, Sweet’n

Low, Corn Syrup

Processed Honey

Canned Fruits, Processed Fruit JuicesOverripe Banana

Blueberries, Cranberries, Plums,*

Prune,* Dry Fruit, Pomegranate

White Flour, Pastries, Pasta

Wheat, White Rice, Corn, Oats, Rye

Sprouted Wheat Bread, Spelt,

Brown Rice

Beef, Pork, Shell�sh, Farm Fish, Organ Meats

Turkey, Chicken, Lamb

Venison, Cold Water Fish

Cheese, Homogenized Milk,

Ice CreamEggs, Yogurt

Raw Milk, Butter, Buttermilk,

Cottage Cheese

Beer, Hard Liquor, Wine, Co�ee

Soft Drinks, Black Tea, Sparkling Water

Tea

Chocolate, Pickled Vegetables, Carob

Potatoes (without skins), Pinto Beans,

Navy Beans

Olives, Winter Squash, Kidney Beans, String Beans, Fresh Corn,

Lentils, Cooked

PistachiosPecans, Walnuts, Cashews

Peanuts

Lard, Canola, Corn and Vegetable Oils,

Margarine

Sa�ower, Sesame, Sun�ower

80% OF YOUR DIETMOST ALKALINE

fresh-not cookedMORE ALKALINE

fresh-not cookedLOW ALKALINE

fresh-not cooked

Raw Honey, Raw Sugar, Molasses,

AgaveStevia Maple Syrup

Oranges, Apricots, Bananas, Cherries,

Rhubarb, Sour Cherries, Blackberries, Dried Apricots, Currents,

Peaches

Coconuts, Grapefruit, Figs, Dates, Melons,

Grapes, Papaya, Kiwi, Apples, Pears, Raisins,

Pineapple, Avocado

Lemons, Limes, Mangoes, Papayas, Apricots, Nectarine,

Persimmons, Tangerine, Watermelon

Amaranth, Wild Rice, Quinoa

Avocado Oil

Millet, Buckwheat

Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Whey

Breast Milk

Almond Milk Green Tea, Ginger Tea

Herb Tea, Lemon Water

Tomatoes, Mushrooms, Cabbage, Peas, Potatoes (with

skins), Fermented Tofu, Vegetables (all types, eat

more raw veggies!)

Carrots, Okra, Squash, Green Beans, Beets,

Celery, Lettuce, Zucchini, Sweet Potato, Carob,

Soybeans, Lima Beans, Spinach, Cucumber,

Watercress

All Sprouts and Grasses, Kale, Asparagus, Onions,

Parsley, Raw Broccoli, Garlic, Ginger, Raw

Fermented Vegetables

Pumpkin Seeds, Sesame Seeds,

Sun�ower Seeds, Flax Seeds, Chestnuts

Almonds, Brazil Nuts, Chia Seeds, Hemp

Seeds

Flax Seed Oil, Raw Coconut Oil, Tea Seed

Oil, Olive Oil

At-a-glance

OTHER ALKALIZING FOODS: Alkaline Antioxidant Water, Apple Cider Vinegar, Bee Pollen, Fresh Fruit Juice, Lecithin Granules, Mineral Water, Molasses, Fermented Vegetables, Probiotic Cultures. Green & Veggie Juices, and ALL HERBS and SPICES! NOTE: ALKALIZING MINERALS: Calcium: pH 12, Magnesium: pH 9, Potassium: pH 14, Sodium: pH 14

OTHER ACIDIFYING FOODS: All Condiments, soy sauce ACIDIFYING DRUGS & CHEMICALS Aspirin and all Medicinal Drugs, Psychedelic, Herbicides, Pesticides, Tobacco.

These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease; research is ongoing for both the health care practitioners and the FDA! This chart is created from numerous sources and information combined. Best to your VERY BEST health! Karen Urbanek www.i2h2e.com

*These two fruits leave an alkaline ash, but have an acidifying e�ect on the body.

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EAT PROTEINS AND CARBOHYDRATES SEPARATE.You want to eat animal proteins (meat, chicken etc.) with vegetables, and carbohydrates (breads, noodles, etc.) with vegetables, but never combine proteins and carbohydrates. When combined, the acids in the stomach are neutralized, and proper breakdown can not be achieved. The result is nothing short of harmful to your body. Note: We do not recommend eating animals, dairyor wheat products.

EAT FRUIT ALONE.Fruits break down unbelievably fast in the stomach. If eaten on an empty stomach, fruit can enter and exit your stomach within 20 minutes. Mixing fruits with meats and carbohydrates can cause gas and bloating. NOTE: Fruits contain sugar, and when they are over-ripe those sugars make the pancreas work hard. Sugar (even fruit sugar) feeds disease, and if the pancreas cannot break it down (pancreas isn’t working well) the sugars go into the blood stream and feed Candida and illnesses.

DON’T DRINK AND DRIVE.It is better to drink water or liquids 30 minutes before meals, or an hour after a meal. This prevents the body’s digestive juices from becoming diluted. And, room temperature drinks are easier on your system than cold ones. Our family does not drink while eating. It simply becomes a habit and is easier than you think! We have no desire for drinking and driving! The penalties far outweigh the thrill of it…

EAT RAW FOOD BEFORE COOKED FOODS.It’s that simple! Cooked foods digest slower, so eat those raw foods first and let them pass without being hindered by the cooked foods.

ENJOY RAW FERMENTED VEGETABLES.They are essential in helping with digestion. Even eating a few tablespoons with each meal is great! Living foods create life. Raw fermented vegetables are at the top of the life giving list!

RULES OF THE ROAD

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GO Raw!

Try to eat 75% of your diet (or more) raw. Raw foods are foods that are never cooked or heated beyond 115 degrees. Check out the amazing foods created from sprouted grains, nuts and seeds. Most everyone in our home eats at least 75% raw and we LOVE this lifestyle!

Vegetables are the highway to health!

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The very best nutrient-dense & life promoting morning breakfast is a green drink. You can visit our website for a You Tube demo and find recipes on our literature page. Our family recipe for a great morning is produce until noon. Alternative breakfast ideas would be a grain cereal made from quinoa, millet, or buckwheat with almond milk. (Try making your own! YUM!) Leftover vegetarian soups also are enjoyable. If fighting Candida, enjoy eggs with your vegetables.

Raw sandwiches = raw bread (dehydrated nuts, seeds, and vegetables. Like a perfect yummy cracker!) topped with almond mayo, avocados, red onions, cucumbers, carrots, spinach, lettuce, you name it! If you have not tried raw bread, come in for a free sample.

Salads = use everything on your salad! Lettuces, tomatoes, cucumbers, pineapple, oranges, onions, sprouts, greens, peas, black beans, apples, salsas, brown rice, quinoa, etc. Salad dressings should be homemade so you know your ingredients (or buy our dressings!)

Sandwiches = Hummus on sprouted breads or tortillas, vegetable sandwiches, almond butter and lettuce, almond butter and bananas, veggie burgers, salmon patties, or enjoy an organic or local grass fed beef burger.

Grain salads = Cooled quinoa, millet or rice (or a combination) topped with avocados, tomatoes, green onions and a pinch of sea salt.

Vinaigrettes = Enjoy organic oils and natural vinaigrettes on the above salads, steamed vegetables or fresh vegetable spears. We have many exclusive flavors at our store and many blends as well! We even sell our very own blend of olive oil that you can not find anywhere else!

THE DAILY DRIVE

BREAKFAST

ALKALIZE YOUR BODY DURING THE MORNING HOURS.

LUNCH

NOTE: ACIDS ARE BEST EATEN BETWEEN 11:00 AM AND 2:00PM

Ideas: Vegetarian soups, grain dishes, bean dishes, vegetables, steamed root vegetables, mashed red potatoes with sauerkraut and peas, baked sweet potato fries, steamed or sautéed fish, salmon (not from a farm), lentil tacos, black bean tacos or enchiladas, vegetarian lasagna, plate taco’s, and…raw entrees! Check out the thousands of raw recipes online!

DINNER

TRY TO EAT PRIOR TO 7PM FOR BEST ASSIMILATION

Your body was designed to live and create life! It was designed to thrive on alkaline foods without sickness or dis-ease. This

is a condensed, believe-it–and-live-it outline of the food program we follow

that has healed and changed our lives. There are countless others who have

followed this program and recovered and healed from dis-eases and illnesses.

In my mind, there should never be a death sentence. If you have been given

one, throw it away. The ability for the body to heal is amazing, and the daily

endless list of those who have raised from their death beds stands as

testimony. HOWEVER these statements have not evaluated by the FDA and

we do not intend to diagnose, treat, prevent, or cure any disease. If you make

a change because you have been influenced by what you are reading…GREAT!

Please accept responsibility for those changes. We will not be held liable for

changes you make regarding your own health. Contact your doctor when making

lifestyle changes. If you find he/she does not support you in taking control

of your health, perhaps it is time to look for a new doctor.

YOU OWN YOUR BODY! YOUR Engine is PAID for in FULL!

Find a technician that knows about every aspect of how you were designed, so they understand how to fuel you!HAPPY TRAVELING!

FOR MORE INFORMATION OR TO FIND A TECHNICIAN, PLEASE VISIT I2H2E.COM